Page 130 - Siduliya
P. 130
130 SEVA VANITHA
.ekSfuka fyda jHdhdu u.ska oykh lsÍu u.ska fuu fufia lsÍfï§ ;udf.aa Wig iß,k nr .kkh lr
nr m%udKh wvq l< yelshs' .ekSug bf.k .ekSu jeo.;a fjhs' Wi iy nr uek
.ekSfuka YÍr ialkaO o¾Ylh ^BMI& .Kkh lr"
Wod- i;shlg lsf,da.%Eï 0'5 la wvqlsÍug Èklg ;udf.a BMI w.h l=uk mrdihl jefgkjd oehs
le,ß 500la wdydr u.ska wvqlsÍu fyda jHdhdu u.ska uq,skau .kh lr .kak'
oykh lsÍu isÿ l< hqq;=hs'
BMI .Kkh lsÍug Tnf.a nr lsf,da.%Eï ^Kg& j,ska
idudkHfhka wm .kakd wdydr j, we;s le,ß iy Wi óg¾ ^m& j,ska uek my; mßÈ n,kak'
m%udKhka oek.ekSu jvd;a fjhs'
Wod-nr 75 Kg"Wi 1'5 m
wdydr j¾.h le,ß
n;a ye§ 1 100
iSks f;a ye§ 5 100 nr ^Kg } 75 } 31'2 Kgm-2 }ia:Q, nr
phskSia frda,iaa 1 150-200 Wi ^m&* Wi ^m& 1'55*1'55 fYa%‚h
fvdkÜ 1 210
300 ñ,s fld,d îu 140
Öia msid lE,s 1 200 BMI Kgm-2 fYa%‚ .; ùu
ud¿ mdka 1 140
w, fm;s ^1 medium& 400 <18'5 nr wvq
fpdl,Ü ìialÜ melÜ 1 240 18'5-24'9 iqÿiq
25-29'9 wê nr
fufia wdydr j, f,an,a j, isgyka lr we;s mßÈ th 30< ia:Q,
wdydrhg .ekSfuka YÍrh ;=<g hk le,ß m%udKh
.ek wjfndaOhla ;udgu ,nd .; yelshs' f,dal fi!LH idxúOdkfha^WHO& ks¾foaYs; BMI
mrdih fufia Tnf.a Wig iß,k nr BMI uekSu u.ska
jHdhdu u.ska Èklg le,ß 500 la oykh lsÍug kï ;sfíoehs oek .ekSfï b;du ir, l%uh jqj;a fuys
flfia isÿl< yelso hkak Tng jgyd §ug my; hï hï wvqmdvq we;' fï u.ska Tfí Wig jvd;au iqÿiq
úia;rh Tng Wmldrhla fjhs' nr ^Ideal Body Weight& .Kkh lr.kak;a mq¿jka'
jHdhdu u.ska le,ß oykh lsÍu Tn le,ß 100 la we;eï úg udisl Tima ùu ,kajk úg
oykh lsÍug kï ldka;djf.a nr jeä ùu olakg ,efnkjd' udxY
fmaYs jevqKq flÜgq flfkl=f.a nr jeäfhka fmkakqï
• fõ.fhka weú§u- ñks;a;= 20 la lr ,nkjd' mq¿,a f,i Ndú;fha myiqj ksid BMI
• mehlg ye;eïu 5 ^5 mph& fõ.fhka úkdä 10 la fY%a‚.; lsÍu wm m%cdj ;=< fhdod.kq ,nkjd'
Èùu'
• ñks;a;= 15 la msyskSu' kj;u ffjoH úoHd;aul mÍlaIK u.ska
• ñks;a;= 15 la mehg ye;eïu 10 ^10mph& fõ.fhka fidhd f.k ;sfnk ldrkdjla kï ";ukaf.a BMI
nhssisl,a me§u l< hqq;= fõ' w.h idudkH w.hl mej;=K;a Worh msg;g fkrd
we;akï "Tng bÈßfha§ fnda fkdjk frda. iE§ug jeä
Tng oeka jegfyaú jHdhdu u.ska muKla nr wvq wjodukla we;s njhs' tkï fïo ;Ügq ;ekam;a ùfuka
lsÍug fld;rï uykais úh hqq;=o lshd"th m%dfhda. Worh fkrd ú;a we;s úg YÍrfha wNHka;rfha we;s
sl fkdfõ' wdydr md,kh iy jHdhdu hk folu yoj; jeks wjhj j, frda. j,g we;s wjOdku jeä
wjfndaOfhka lsÍu u.ska id¾:l m%;sm, Tng njhs' fuh visceral fat f,i yÿkajhs'
,nd .; yelshs' uq,skau wod< mqoa.,hdf.a wydr
rgdj iy l%shdYS,s;ajh ukdj wOHhkh lr ta fuu fïo ;Ügqfõ ^Visceral fat& m%duKh uekSug
mqoa.,hdgu fjkajQ wdydr iy jHdhdu jevigykla kï" Tnf.a bK jg m%duKh yßhg ueksh hqq;=hs'fuh
^Individualized dietary and Exercise plan& idod .; ukskafka umbilicus ^kdNsh& uÜgfuka fkdfjhs'
hqq;=hs' tu ksid rEmfhys mßÈ bKjg m%duKh ^waist
circumference& ukskafka lsys,a,g háka we`. my,g
fufia nr wvq lr .ekSug kï ;ud ;=,skau tu f¾Ldjla wekaofyd;a ta f¾Ldj Èf.a my,g hkúg
^motivation& Wkkaÿj iy lemùu ^commitment& b, weg l+vqfõ my,u odrh uqK .efihs^1&';j;a
meñ‚h hq;=hs' wks;a mqoa.,hska uy;hs lshk ksid my,g hk úg Wl=,a wefÜ Wvu odrh yuqfjhs^2&'fï
flÜgq jkak is;=;a th ;udgu lsÍug wjYHh odr fol w;r we;s yß ueo ia:dkh yryd ukskak^3&
ke;akï th lsÍug b;d ÿIalrhs' fikaáógr j,ska ^cm&'
